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Belligerent Bovine Badass

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  1. #1
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    Belligerent Bovine Badass






    Man, I haven't posted a journal entry in ages, but I was thinking I should start another one, partly as a way of getting me a little more active in this IM community once again. So what's with the journal name? I dunno, I just liked the alliteration.


    So here's my story:

    Just over 2 months ago I had knee surgery on my right side for a torn medial meniscus. I had a repair surgery as opposed to a meniscotomy. It's a tougher recovery, but it is better in the long run because you get to keep the whole thing in tact. Basically, it was sutured back together as opposed to a simple removal of the damaged piece.

    I was on crutches for 6 weeks and unable to drive. As well, I had to almost constantly elevate my foot for about the first month or it would well pretty badly. I did nothing but sit on my ass for about a month, save for my PT sessions. The last week or two I started doing pushups, pullups, and other bodyweight stuff in my room a little bit. Needless to say, I got a little smaller, weaker, and softer.

    I was so happy to get back to the gym, but the point of my story is that my goals are perhaps a bit different in some ways than in the past. A few things I want to do:

    • Get my upper body strength back to where it was by the end of the year, and preferably higher than that.

    • Get my lower body strength back to where it was by the end of this coming winter (Hopefully the size of my right quad/leg too; fucking atrophy).

    • Worry less about body fat right now, and more about regaining lost muscle, consuming enough calories for needed tissue recovery, and that means not worrying about carbohydrate or overall consumption too much. I still eat pretty damned clean though.

    • Get better sleep. I stopped training in the mornings, because with school starting (Today) I couldn't bare to return to going to work, going to class, and then going back to work and having no life yet again. I now have no excuse not to get at least 7 hours a sleep most nights of the week.

    • After this 3 week block of training, I will start deloading every 4th week. I excused myself for these first couple of months as I started ramping things back up and getting back into it. I figured the several weeks of complete inactivity was more than enough time to be rejuvenated for this return.



    So what have I been doing? I recently started using Jim Wendler's 5-3-1 program. Very basic, uses a similar setup to something I was contemplating anyway, and a pretty low volume overall. I am doing that for my two upper body workouts, but the lower body workouts are modified a bit for now because I am not quite ready for heavy squatting and deadlifting on my right knee. I am taking my time ramping that weight up.


    Here was today's workout:

    Bench Press
    95x5
    135x5
    165x5
    190x5
    215x10

    Seated Row
    #16x2x10
    #15x2x10
    #14x10

    DB Incline Press
    75sx10
    70sx10
    65sx2x10

    NG Face Pulls
    #9x12
    #10x12
    #11x12


    Overall these workouts have been great so far. I never feel run down by the end, but feel like I get enough stimulation. Honestly, my estimated 1RM on my bench press right now is pretty close to my best PR, so that's a plus.


    To give you an idea of my diet, here's what I will have eaten by the end of today (I didn't include quantities, but I do measure stuff to some extent to keep things fairly consistent):

    Meal1
    omlette (eggs, spinach, mushrooms, cheese)
    skim milk
    apple
    fish oil caps

    Meal2
    chili (ground beef, diced tomatoes, onions, carrots, mushrooms, kidney/black beans, chili powder, cinnamon)

    Meal3
    pwo shake (waxy maize, dextrose, whey, bcaas, creatine, beta alanine)

    Meal4
    stir fry (chicken breast, brown rice, mixed veggies)

    Meal5
    oatmeal, strawberries, wild blueberries, whey

    Meal6
    cottage cheese, peanut butter, ground flax, veggie powder, whey, psyllium husk
    fish oil caps

    Possibly a protein bar in there somewhere if I get hungry at work later...
    The only time it's bad to feel the burn is when you're peeing...

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  2. #2
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    Looks good CP, glad to see you're back... That sucks about the knee. How'd you injure it?

    I'll be interested in seeing how the 5-3-1 program works. I've heard about it but haven't really read into it much at all yet.

  3. #3
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    Nice to see you back round these parts, man

    Glad the knee is recovering, too! The 5-3-1 program is something i've been interested in trying lately as well so i'll be keeping an eye on this journal. Looks like a cool set-up.
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    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  4. #4
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    Quote Originally Posted by CowPimp View Post
    So what's with the journal name? I dunno, I just liked the alliteration.
    People who have alliterative journal titles are really cool!

    I'm sure you know about muscle memory - it's a wonderful thing. You'll have no trouble bouncing back.

  5. #5
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    Best of luck with the new journal! I will be following along

  6. #6
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    Here's a song to dedicate to the title of this journal:

    (beware f-bombs)

  7. #7
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    Thanks for the support all.

    About the injury, I started taking Brazilian Jiu-Jitsu classes. It would occasionally pop, but without pain, in the class. Best I can describe it felt like it dislocated and went back into place. Then one day it popped outside of class standing up from a deep squat position (Not lifting weights, just bodyweight) and it popped. This time it hurt though. Then I couldn't straighten my knee out all the way and it swole up pretty bad a couple hours later so I knew something was seriously wrong.

    I am allowed to return to the BJJ in December. I probably will finish up my year and stop because it's too expensive, though I enjoy it a lot.
    The only time it's bad to feel the burn is when you're peeing...

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  8. #8
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    Good to see you back
    Do it!

  9. #9
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    A, hi pimp. 215x10 after long lay off...nice.
    Your meals sound yum good, minus the cottage cheese.

  10. #10
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    Quote Originally Posted by CowPimp View Post

    I was on crutches for 6 weeks and unable to drive. As well, I had to almost constantly elevate my foot for about the first month or it would well pretty badly. I did nothing but sit on my ass for about a month, save for my PT sessions. The last week or two I started doing pushups, pullups, and other bodyweight stuff in my room a little bit. Needless to say, I got a little smaller, weaker, and softer.
    Then why havent you been more dedicated to Ironmagazineforums.com?
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  11. #11
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    Cardio

    Thanks all. Yeah, you have a point Akira. That was a good time to return more. Don't really know why I didn't. I guess I felt like sitting their crippled and getting fat while telling other people how to exercise was weird. Honestly too, I was a bit depressed for much of it. Such a kick in the lifestyle ya know?

    So I have this swimming class that started today. However, it being the first day, and the fact that there isn't water in the pool yet, made it so I had to go do my own thing for a little cardiovascular exercise.

    Rowing
    15 minutes

    Incline Treadmill Walking
    20 minutes - 15% @ 3mph


    Diet today will have looked like this by the end:

    Meal1
    omlette (eggs, spinach, mushrooms, cheese)
    skim milk
    kiwi

    Meal2
    turkey burger
    sweet potato
    steamed broccoli

    Meal3
    pwo shake (waxy maize, dextrose, whey, bcaas, creatine, beta alanine)

    Meal4
    salmon burger
    mixed grains (maftoul, quinoa, lentils, something else?)
    steamed asparagus

    Meal5
    oats, strawberries, wild blueberries, whey

    Meal6
    protein bar

    Meal7
    yogurt, peanut butter, strawberries, wild blueberries, ground flex, veggie powder, psyllium husk, whey
    The only time it's bad to feel the burn is when you're peeing...

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  12. #12
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    Deadlifts

    A - Deadlift
    135x5
    185x5
    225x3
    255x3x12

    B1 - 1 Leg RDL
    50sx5x10

    B2 - Hanging Knee Raise
    BWx12,12,12,11

    C - Body Rows
    Feet Elevatedx14,14,12


    First time doing DLs off the floor since surgery. I had been working my way down on rack DLs. Felt fine really. It was also more weight than I used last time on rack pulls. God I feel so weak on this. Can't remember the last time I did a deadlift with under about 385 pre-surgery. Oh well, I have to be happy with improvement. I'd love to be back at 100% like 2 months ago, but that's not realistic, heh.

    I had been doing pullthroughs before but replaced those with 1 leg RDLs because I wanted more unilateral work, and because I have outgrown the stack I was using before. I tried using the seated row (I'm now working out at the UMD gym instead of the one at work) but let's just say it was so jerryrigged that I had no place to put my feet by the end.
    The only time it's bad to feel the burn is when you're peeing...

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  13. #13
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    Welcome back CP! Your contributions to this site were sorely missed.

    255x3x12 sounds a bit too ambitious to me... for now

  14. #14
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    Sorry to hear about your knee, but glad your on the mend!!! Nice lookin workouts, hope ya don't mind me stoppin by!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

  15. #15
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    Cardio

    Well Jersey, I'm going kind of based on pain. My squats are significantly lighter seeing as there is greater torque placed on the knee joint. Deadlifts don't seem to be bothering it in the least. I figure as aggressive as I can be while still seeing improvements in the status of my knee is a good thing, and it is well within the restrictions my doctor set for me. Hopefully I'm not getting ahead of myself, but we shall see.

    Also, anyone is welcome at anytime Archangel.

    Thanks for your comments and support gentlemen.


    Rowing
    15 minutes

    Incline Treadmill Walking
    20 minutes - 15% @ 3mph


    Same thing as Tuesday, nothing special here. I accomplished a little more work on the rows, but I'm not even that concerned with major improvements there anyway.
    The only time it's bad to feel the burn is when you're peeing...

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  16. #16
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    Mr CowPimp!!!
    I have a idea for my next workout routine in my journal, can you look and tell me if I'm thinking correctly please??? I would appreciate it!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

  17. #17
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    I'll take a look. Sure thing guy.

    Friday I did the following:

    A - Military Press
    65x5
    100x5
    115x5
    130x10

    B1 - NG Chinups
    BWx3x10, 2x8

    B2 - Dips
    +60x2x10
    +50x2x10

    C - Cable External Rotations
    30x2x12, 8


    Then today I did:

    A - Box Squat
    75x8
    115x5
    155x3x12

    B1 - DB Reverse Lunge
    25sx5x10

    B2 - Palloff Press
    #6.5x4x10

    C - Rollouts
    BWx3x15


    Woopity dee!
    The only time it's bad to feel the burn is when you're peeing...

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  18. #18
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    Good lookin workouts!!! Very nice Dips imo!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

  19. #19
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    Thanks. Not quite back to where they were, but pretty close.

    Yesterday I did the following:

    A - Bench Press
    95x5
    135x5
    175x3
    200x3
    230x7

    B1 - Seated Row
    #16x3x10
    #15x2x10

    B2 - DB Incline Press
    75sx2x10
    70sx2x10

    C - NG Face Pull
    #9x3x12


    Everything felt pretty good. Eating was good yesterday too. Overall eating has been great except Sunday I went to a cookout and ate some bad, but oh so tastey stuff like pizza. Didn't drink though.
    The only time it's bad to feel the burn is when you're peeing...

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  20. #20
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    Still on campus before I goto work. Just wanted to post that I did some more cardio today. Same deal as last time until next week when we get water in the pool and my swimming class begins. Did 15 minutes of some rowing and another 20 walking up an inclined treadmill.
    The only time it's bad to feel the burn is when you're peeing...

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  21. #21
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    Most boring journal ever, haha. Here's the workout I just finished a little bit ago:

    A - Deadlift
    135x5
    185x5
    225x5
    275x3x12

    B1 - Single Leg RDL
    105x5x10

    B2 - Hanging Knee Raise
    BWx4x12

    C - Body Row
    Feet Elevatedx3x14
    The only time it's bad to feel the burn is when you're peeing...

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  22. #22
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    weights are going up...lookin good bro!
    "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

    Today I do what others will not so that tomorrow I can do what others cannot!

  23. #23
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    Did you keep up with upper strength stuff when you were recovering from surgery?

  24. #24
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    Good lookin workouts CP, I like your structure!!! Thankis for the input!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

  25. #25
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    Damn, single leg RDLs are heavy! Good work.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  26. #26
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    *off topic*

    I think you should go back to "Bartering Bovine Booty". That was funny as hell.

  27. #27
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    Thanks all.

    To Malley, not really no. For the first few weeks I couldn't be upright for more than about 30-60 minutes without my foot swelling up ridiculously. Furthermore, I wasn't allowed to drive for the first 6 weeks afterward. In case I needed to slam on the breaks, the surgeon was worried about the potential to pop the suture on my meniscus. In the last couple weeks or so I did pushups and pullups in my room along with my PT exercises, but that's about it.

    To JD, yeah I was pretty proud of that one myself. Hehe.

    Took off yesterday. Going to do some cardio on Saturday instead. I want to try some sled dragging and other random stuff for conditioning work. About to go hit the gym in a few minutes. Cheers.
    The only time it's bad to feel the burn is when you're peeing...

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  28. #28
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    On Friday:
    A - Military Press
    55x5
    85x5
    105x3
    125x3
    140x9

    B1 - NG Chinups
    BWx5x10

    B2 - Dips
    +60x4x10

    C - Cable ERs
    #3x2x12,10

    On Sunday:
    A - Box Squat
    65x5
    95x5
    125x3
    145x3
    165x20

    B1 - DB Reverse Lunge
    30sx5x10

    B2 - Pallof Press
    #7x4x10

    C - Rollouts
    BWx3x16

    Today:
    A - Bench Press
    95x5
    135x5
    190x5
    215x3
    240x5

    B1 - Seated Row
    #16x5x10

    B2 - DB Incline Press
    75sx3x10
    70sx10

    C - NG Face Pull
    #11x12
    #12x2x12
    The only time it's bad to feel the burn is when you're peeing...

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  29. #29
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    looks good bro...doesnt take you long LOL
    "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

    Today I do what others will not so that tomorrow I can do what others cannot!

  30. #30
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    Lookin solid, progression looks constant, thats always a good thing!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

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